Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Oat Bran Bread

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Oat Bran Bread: 127g

Toasted Sunflower Seeds have 2.6 times more energy per 100g than Oat Bran Bread. It has very high energy density when compared to other foods. Oat Bran Bread having above average energy density.

Which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	39% 50.6g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	15% 5.72g	38g per day for Men 19-50 years
Protein	15% 8.34g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 115μg	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.75% 0.68mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oat Bran Bread	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.3% 3.3mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 561mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	NA	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Oat Bran Bread:

• Toasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B5 and 4.2 times more Vitamin B6 than Oat Bran Bread.
• While Oat Bran Bread contains 4.1 times more Vitamin B1, 3.2 times more Vitamin B2 and 3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Oat Bran Bread have similar amounts of Vitamin B9 per 300 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Oat Bran Bread:

• Toasted Sunflower Seed Kernels no Salt have 5.2 times more Copper, 1.4 times more Magnesium, 3.1 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Oat Bran Bread.
• While Oat Bran Bread contains 3 times more Calcium and 308.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Oat Bran Bread have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Sunflower Seed Kernels no Salt have 4.9 times more Fat, 3.3 times more Saturated Fat and 9 times more Omega 6 than Oat Bran Bread.
• While Oat Bran Bread contains 3.4 times more Omega 3, 5.1 times more Carbohydrate and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Oat Bran Bread have similar amounts of Energy and Fiber per 300 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.